Eating meat is certain, but what kind of meat do you want to eat? Chicken, duck and pork are rarely touched (except chicken breast). Although they also contain some protein, they are also high in fat. It's not worth supplementing those who eat so much fat for protein (it can be ignored if they are thin). Among animals running on land, beef has the lowest fat content, and protein has the highest. But it is not recommended to eat more. Although it is the lowest, the fat content is still very high.
Eat more fish. High protein and low fat. You can buy canned tuna in the supermarket.
3. Eat less flour and rice carbohydrates such as rice and noodles, and eat more coarse grain carbohydrates such as potatoes, corn, sorghum and oats. If you are thin, you can ignore it for the time being. )
4. Add a banana half an hour after exercise.
5. If it is three meals, and it is normal weight/obesity, give me specific suggestions:
Fix an egg for breakfast (this is rich in protein), then a cup of milk/soybean milk (less in protein, with average fat content), and add one or two steamed buns.
You can eat beans, soybeans, mung beans, mung beans and so on for lunch. (protein is rich), sweet corn/waxy corn (delicious and nutritious, low in calories, or coarse grains, that is, carbohydrates are slow to release calories), potatoes (more nutritious than corn), or make your own oatmeal. In addition, if there is a bakery that sells whole wheat bread, you can start with it first and don't want other bread.
For lunch, choose two or three things I mentioned above with a bowl of rice, or not.
You can have a cup of yogurt and some fruit for dinner. If you are thin, have a cup of yogurt for dinner and eat it normally. )
Eat a banana after exercise.
6. If you want to eat less and eat more.
If you are fat, change the milk for breakfast to ten in the morning and the coarse grains for lunch to three in the afternoon. This makes three meals into five meals.
If you are thin, add a glass of milk at noon 10. At three o'clock in the afternoon, add one more coarse grain I recommend. It is also three meals into five meals.
7. If you buy protein powder, please drink it half an hour after fitness. Drink as much water as possible every day.